A study has shed light on the surprising health benefits of some of our favourite snacks and beverages. The research, published in The American Journal of Clinical Nutrition this month, explored the connection between a diet rich in flavonoids and the risk of non-alcoholic fatty liver disease (NAFLD).
Abbreviated to NAFLD, this refers to a variety of conditions caused by an accumulation of fat in the liver, typically seen in individuals who are overweight or obese. While early stages often cause no harm, it can progress to severe liver damage, including cirrhosis, if left unchecked. In addition, high levels of liver fat are linked with an increased risk of serious health complications such as diabetes, high blood pressure, and kidney disease.
To help support your liver and avoid the risk of having these health issues, the consumption of foods and drinks like apples, green and black tea and dark chocolate can all help. So yes, you can relax at night with a cuppa and chocolate and meanwhile it’s doing wonders as you watch your favourite TV show.
In the study, it’s explained that « 1081 cases of NAFLD were identified » with participants who consumed the highest amount of these foods high in flavonoids noticing a « 19% lower risk of NAFLD » compared to people who didn’t eat as much. In fact: « When compared to low intakes, high apple, tea, and dark chocolate intakes were significantly associated with lower liver fat values. »
Other foods that are high in flavonoids include common cooking and baking ingredients such as parsley, onions, oranges, satsumas, grapefruit, sweet peppers, grapes, red wine, berries and peanuts. According to a study cited by ScienceDirect, the benefits of tea consumption are capped at four servings per day and in food-based analyses, higher consumption of apples and tea have been linked to a 22% and 14% reduced NAFLD risk, respectively, compared to lower consumption levels.
Another common drink that can improve your health is coffee. According to Dr Karan Raj aka @dr.karanr, « coffee has been consistently linked to a reduced link of fatty liver disease and the development of liver cirrhosis and chronic liver disease. The beverage contains the double whammy of soluble fibres and polyphenols ».
This, he explains, acts as « prebiotics to feed your gut good bacteria. Coffee may also improve gut motility, making it beneficial for reducing constipation. And for you coffee snobs out there, instant coffee and decaf have the same benefits ».
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